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从来没有跑过马拉松,该怎么挑战人生的首马呢?

来源: 南方日报网络版     时间: 2019年06月17日 16:37:05
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锦绣开户平台直属招商客服QQ【7915✷171】诚招代理龙虎和龙虎1赔2.211合1赔9.95,定位胆1赔9.95腾讯5,10分欢乐生肖,最高返水100反9快,最高赔率,正规信誉大平台平台24h提供注册及登录。从来没有跑过马拉松,该怎么挑战人生的首马呢?

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(4.省)(钱)(、省)(心)(、省)(力)(原)(则)(。如)(果)(仅)(仅)(是)(想)(体)(会)(一)(下)(马)(拉)(松)(赛)(事)(的)(气)(氛)(,时)(间)(又)(不)(宽)(松)(,那)(就)(选)(则)(距)(离)(你)(最)(近)(城)(市)(的)(一)(次)(马)(拉)(松)(赛)(。
选)(择)(好)(了)(赛)(事)(,下)(一)(步)(就)(是)(报)(名)(了)(,网)(上)(报)(名)(很)(方)(便)(的)(,而)(且)(现)(在)(的)(有)(的)(金)(牌)(赛)(事)(都)(有)(自)(己)(的)(APP,可)(以)(通)(过)(app去)(完)(成)(报)(名)(,也)(可)(以)(和)(跑)(团)(一)(起)(,但)(不)(要)(相)(信)(那)(些)(承)(诺)(一)(定)(能)(中)(签)(的)(额)(外)(收)(取)(费)(用)(的)(组)(织)(。
中)(签)(很)(大)(程)(度)(上)(是)(靠)(运)(气)(。当)(然)(了)(,如)(果)(你)(跑)(步)(的)(圈)(子)(里)(有)(一)(些)(社)(会)(精)(英)(,他)(们)(来)(自)(各)(个)(领)(域)(,有)(担)(任)(行)(政)(要)(职)(的)(,比)(如)(是)(体)(育)(局)(的)(上)(级)(主)(管)(,或)(者)(是)(这)(个)(赛)(事)(最)(大)(的)(赞)(助)(商)(主)(管)(,那)(你)(完)(全)(可)(以)(相)(信)(,即)(便)(没)(有)(中)(签)(,你)(也)(有)(可)(能)(幸)(运)(得)(到)(一)(个)(参)(赛)(名)(额)(。
中)(签)(后)(,要)(关)(注)(官)(网)(,组)(委)(会)(也)(会)(用)(短)(信)(或)(者)(邮)(件)(通)(知)(你)(赛)(事)(包)(领)(取)(的)(时)(间)(和)(地)(点)(,一)(般)(赛)(事)(包)(领)(取)(的)(时)(间)(跨)(度)(是)(三)(天)(,如)(果)(你)(是)(当)(地)(人)(,很)(方)(便)(的)(取)(走)(了)(,外)(地)(的)(朋)(友)(要)(了)(解)(地)(图)(确)(定)(领)(取)(的)(位)(置)(,第)(一)(天)(相)(对)(领)(取)(赛)(事)(包)(的)(人)(要)(少)(,尽)(量)(前)(两)(天)(领)(取)(,一)(般)(最)(后)(一)(天)(的)(人)(会)(很)(多)(。
如)(果)(你)(选)(择)(赛)(事)(不)(在)(当)(地)(,那)(么)(准)(备)(参)(加)(赛)(事)(的)(同)(时)(,就)(要)(提)(前)(把)(酒)(店)(订)(了)(,酒)(店)(的)(选)(择)(是)(离)(近)(赛)(事)(起)(跑)(点)(,方)(便)(你)(的)(出)(行)(,又)(不)(用)(担)(心)(塞)(车)(的)(因)(素)(,别)(人)(一)(大)(早)(就)(得)(起)(床)(赶)(时)(间)(,还)(得)(考)(虑)(各)(种)(交)(通)(工)(具)(的)(延)(时)(,你)(却)(可)(以)(睡)(个)(踏)(实)(觉)(,从)(容)(参)(赛)(。北)(马)(中)(签)(结)(果)(出)(来)(的)(那)(一)(刻)(,北)(京)(的)(酒)(店)(立)(即)(被)(定)(爆)(了)(,有)(些)(朋)(友)(没)(有)(选)(到)(经)(济)(舒)(适)(的)(酒)(店)(,就)(是)(迟)(到)(的)(积)(极)(。
中)(签)(后)(,就)(是)(你)(的)(马)(拉)(松)(备)(战)(期)(了)(。跑)(步)(能)(力)(是)(你)(平)(时)(训)(练)(的)(结)(果)(,这)(个)(不)(可)(能)(在)(赛)(前)(通)(过)(两)(个)(月)(训)(练)(就)(有)(大)(幅)(度)(提)(高)(。也)(就)(是)(说)(,你)(的)(跑)(步)(能)(力)(已)(经)(确)(立)(,那)(就)(根)(据)(你)(的)(实)(际)(能)(力)(预)(判)(你)(的)(参)(赛)(结)(果)(,从)(而)(设)(定)(你)(的)(参)(赛)(的)(配)(速)(。
这)(个)(时)(间)(内)(,你)(可)(以)(尝)(试)(练)(习)(节)(奏)(跑)(,提)(高)(你)(的)(乳)(酸)(门)(槛)(很)(多)(适)(应)(能)(力)(。如)(果)(你)(参)(赛)(的)(项)(目)(是)(半)(程)(,冲)(刺)(跑)(是)(可)(以)(多)(练)(习)(的)(。参)(赛)(前)(一)(周)(,一)(般)(是)(最)(后)(的)(长)(距)(离)(LSD的)(训)(练)(结)(束)(。余)(下)(的)(这)(一)(周)(时)(间)(,一)(般)(每)(天)(适)(应)(性)(的)(跑)(5-10公)(里)(就)(可)(以)(了)(。切)(记)(不)(要)(跑)(出)(伤)(病)(,有)(伤)(病)(的)(人)(,这)(一)(周)(就)(作)(为)(修)(养)(期)(。膝)(盖)(有)(伤)(的)(,务)(必)(准)(备)(髌)(骨)(带)(、肌)(肉)(贴)(,脚)(踝)(有)(伤)(的)(准)(备)(弹)(力)(绷)(带)(。规)(律)(你)(的)(作)(息)(时)(间)(,早)(睡)(早)(起)(,切)(记)(不)(要)(熬)(夜)(。充)(足)(的)(睡)(眠)(是)(你)(保)(持)(最)(佳)(状)(态)(的)(前)(提)(。
赛)(前)(的)(饮)(食)(计)(划)(也)(是)(重)(要)(的)(环)(节)(,故)(而)(有)(人)(调)(侃)(:“马)(拉)(松)(是)(可)(以)(吃)(赢)(的)(”。
马)(拉)(松)(的)(供)(能)(特)(点)(是)(消)(耗)(人)(体)(储)(备)(的)(糖)(原)(,而)(食)(物)(中)(的)(糖)(分)(来)(源)(主)(要)(是)(碳)(水)(化)(合)(物)(,所)(以)(比)(赛)(前)(一)(周)(的)(碳)(水)(化)(合)(物)(摄)(入)(是)(重)(点)(。说)(的)(简)(单)(点)(就)(是)(主)(食)(谷)(物)(稻)(米)(等)(,搭)(配)(少)(量)(的)(蛋)(白)(质)(。例)(如)(海)(鱼)(、虾)(、牛)(肉)(、鸡)(肉)(等)(,只)(要)(满)(足)(每)(天)(必)(要)(的)(消)(耗)(就)(好)(。低)(脂)(肪)(,多)(蔬)(菜)(。
赛)(前)(你)(的)(体)(重)(会)(略)(有)(上)(升)(,别)(担)(心)(,这)(是)(必)(要)(的)(储)(备)(,一)(场)(马)(拉)(松)(下)(来)(就)(消)(耗)(掉)(了)(。
比)(赛)(的)(前)(三)(天)(则)(要)(注)(意)(尽)(量)(远)(离)(生)(冷)(辛)(辣)(等)(刺)(激)(性)(的)(食)(物)(,控)(制)(脂)(肪)(摄)(入)(,基)(本)(告)(别)(酒)(精)(的)(刺)(激)(。
参)(赛)(前)(还)(有)(一)(项)(工)(作)(是)(你)(需)(要)(了)(解)(的)(,就)(是)(赛)(道)(的)(状)(况)(,基)(本)(的)(海)(拔)(爬)(升)(,哪)(些)(地)(点)(有)(上)(坡)(,坡)(路)(是)(你)(的)(阻)(碍)(,是)(你)(体)(能)(分)(配)(的)(关)(注)(点)(,为)(你)(设)(计)(完)(赛)(时)(间)(配)(速)(做)(基)(础)(。
当)(明)(天)(的)(你)(就)(将)(成)(为)(马)(拉)(松)(赛)(道)(的)(战)(士)(,是)(不)(是)(会)(有)(点)(小)(忐)(忑)(呢)(?兴)(奋)(是)(肯)(定)(要)(有)(的)(,但)(也)(要)(有)(完)(全)(的)(准)(备)(。
一)(般)(跑)(马)(人)(的)(习)(惯)(,都)(会)(在)(参)(赛)(前)(检)(查)(好)(赛)(事)(包)(的)(内)(容)(,全)(马)(的)(跑)(者)(会)(根)(据)(自)(己)(能)(量)(消)(耗)(程)(度)(,自)(己)(准)(备)(能)(量)(胶)(和)(盐)(丸)(,一)(般)(能)(量)(胶)(会)(准)(备)(两)(到)(三)(个)((10-20-30公)(里)()。另)(外)(,还)(要)(选)(择)(好)(参)(赛)(时)(的)(装)(备)(,从)(空)(顶)(帽)(-导)(汗)(带)(-上)(装)(-裤)(装)(-跑)(鞋)(等)(等)(,然)(后)(拍)(一)(张)(定)(装)(照)(,免)(得)(遗)(漏)(。
注)(意)(饮)(食)(上)(的)(禁)(忌)(。赛)(前)(一)(晚)(不)(是)(喝)(小)(酒)(聚)(会)(的)(时)(候)(,也)(最)(好)(克)(制)(夫)(妻)(、情)(侣)(恩)(爱)(的)(缠)(绵)(,你)(的)(任)(务)(就)(是)(早)(睡)(觉)(。次)(日)(早)(起)(,提)(前)(三)(小)(时)(小)(口)(多)(次)(把)(水)(喝)(足)(,提)(前)(两)(小)(时)(前)(用)(完)(早)(餐)(,早)(餐)(的)(内)(容)(主)(食)(可)(以)(选)(类)(似)(面)(包)(类)(的)(补)(充)(糖)(分)(,也)(可)(以)(配)(粥)(或)(者)(稀)(饭)(类)(,一)(包)(咸)(菜)(补)(充)(盐)(分)(,不)(要)(豆)(浆)(油)(条)(、牛)(奶)(鸡)(蛋)(不)(易)(消)(化)(的)(早)(餐)(。通)(常)(而)(言)(,吃)(个)(7-8分)(饱)(就)(可)(以)(了)(,免)(得)(赛)(时)(出)(现)(肠)(胃)(不)(适)(。
预)(计)(好)(到)(赛)(场)(的)(时)(间)(。离)(开)(赛)(半)(小)(时)(前)(,必)(须)(把)(赛)(事)(包)(存)(好)(。赛)(事)(包)(寄)(存)(点)(一)(般)(都)(在)(赛)(道)(起)(点)(附)(近)(。切)(记)(,存)(赛)(事)(包)(前)(一)(定)(不)(要)(进)(赛)(道)(。进)(了)(赛)(道)(的)(人)(非)(常)(多)(,你)(行)(动)(缓)(慢)(,而)(且)(只)(有)(固)(定)(的)(出)(入)(口)(,你)(一)(定)(得)(从)(赛)(道)(外)(围)(先)(去)(存)(包)(,再)(入)(赛)(道)(。不)(让)(你)(很)(可)(能)(就)(没)(时)(间)(存)(包)(了)(。提)(前)(半)(小)(时)(进)(赛)(道)(后)(,会)(发)(现)(有)(主)(办)(方)(准)(备)(的)(移)(动)(卫)(生)(间)(,你)(要)(解)(决)(你)(提)(前)(补)(足)(的)(水)(份)(,它)(会)(带)(走)(你)(体)(内)(的)(毒)(素)(。卫)(生)(间)(尽)(量)(不)(选)(靠)(近)(起)(点)(的)(位)(置)(,那)(里)(排)(队)(的)(人)(最)(多)(。越)(靠)(后)(的)(位)(置)(人)(最)(少)(,可)(以)(选)(那)(里)(排)(队)(。
生)(理)(上)(的)(问)(题)(解)(决)(后)(,你)(就)(畅)(快)(的)(准)(备)(热)(身)(,推)(荐)(:原)(地)(跑)(,开)(合)(跳)(,脚)(跟)(踢)(屁)(股)(,不)(但)(能)(打)(开)(身)(体)(,而)(且)(能)(让)(膝)(关)(节)(早)(进)(入)(润)(滑)(状)(态)(,最)(适)(用)(。然)(后)(尽)(量)(选)(择)(靠)(近)(起)(点)(的)(位)(置)(准)(备)(比)(赛)(,你)(越)(早)(地)(冲)(出)(起)(点)(,就)(可)(以)(越)(早)(地)(离)(开)(密)(集)(人)(群)(,才)(有)(利)(于)(发)(挥)(正)(常)(配)(速)(。
起)(跑)(后)(你)(需)(要)(左)(右)(的)(穿)(行)(,就)(用)(你)(平)(时)(训)(练)(舒)(服)(的)(配)(速)(,从)(人)(群)(里)(突)(围)(出)(去)(。基)(本)(前)(面)(的)(五)(公)(里)(都)(会)(很)(密)(集)(。五)(公)(里)(后)(你)(会)(发)(现)(配)(速)(明)(显)(提)(高)(,这)(个)(时)(间)(你)(要)(学)(会)(控)(制)(了)(,可)(以)(选)(择)(比)(你)(平)(时)(最)(好)(成)(绩)(慢)(30秒)(的)(配)(速)(,采)(用)(轻)(松)(跑)(,然)(后)(让)(你)(的)(身)(体)(逐)(步)(的)(适)(用)(配)(速)(,三)(公)(里)(后)(你)(可)(以)(选)(择)(你)(平)(时)(最)(好)(成)(绩)(配)(速)(慢)(10秒)(的)(配)(速)(继)(续)(跑)(。这)(个)(时)(间)(你)(要)(感)(觉)(依)(然)(是)(跑)(得)(很)(舒)(服)(,心)(肺)(功)(能)(适)(应)(,切)(记)(只)(能)(和)(自)(己)(配)(速)(相)(当)(的)(这)(波)(人)(在)(一)(个)(军)(团)(,因)(为)(你)(的)(速)(度)(很)(可)(能)(被)(强)(于)(你)(能)(力)(的)(团)(队)(拉)(起)(来)(,而)(你)(的)(潜)(力)(又)(不)(足)(,很)(可)(能)(会)(被)(拉)(爆)(——跑)(崩)(了)(。控)(制)(始)(终)(是)(赛)(场)(中)(你)(的)(成)(功)(、无)(伤)(完)(赛)(的)(法)(宝)(。
从)(十)(公)(里)(开)(始)(不)(管)(你)(是)(否)(感)(觉)(口)(渴)(,都)(要)(喝)(水)(,而)(且)(每)(五)(公)(里)(都)(要)(补)(水)(,补)(水)(量)(根)(据)(个)(人)(的)(消)(耗)(程)(度)(,和)(天)(气)(炎)(热)(程)(度)(定)(。
全)(马)(的)(参)(赛)(者)(有)(在)(10公)(里)(也)(有)(在)(15公)(里)(选)(择)(的)(开)(始)(就)(吃)(能)(量)(胶)(的)(,都)(需)(要)(大)(量)(的)(水)(来)(稀)(释)(。不)(论)(全)(马)(半)(马)(,十)(五)(公)(里)(处)(都)(要)(选)(择)(功)(能)(饮)(料)(,仅)(仅)(喝)(水)(已)(不)(能)(维)(持)(身)(体)(的)(健)(康)(运)(转)(。大)(部)(分)(参)(赛)(者)(会)(在)(18公)(里)(左)(右)(出)(现)(身)(体)(疲)(劳)(点)(,那)(就)(是)(能)(量)(供)(给)(的)(问)(题)(——身)(体)(的)(糖)(原)(低)(了)(。所)(以)(赛)(场)(吃)(得)(及)(时)(、吃)(得)(合)(理)(才)(是)(成)(功)(完)(赛)(的)(基)(础)(。半)(马)(选)(手)(有)(举)(办)(方)(的)(补)(给)(就)(够)(用)(了)(,不)(需)(要)(自)(带)(。
随)(着)(半)(马)(选)(手)(离)(开)(赛)(道)(,少)(了)(一)(半)(的)(人)(,全)(马)(选)(手)(的)(征)(战)(之)(路)(开)(始)(了)(,一)(般)(的)(跑)(步)(大)(众)(,即)(便)(你)(按)(计)(划)(补)(充)(能)(量)(胶)(和)(盐)(丸)(,也)(会)(在)(20公)(里)(以)(后)(开)(始)(配)(速)(下)(降)(,至)(于)(撞)(墙)(期)(究)(竟)(在)(哪)(个)(点)(,因)(个)(人)(的)(训)(练)(强)(度)(和)(跑)(步)(能)(力)(而)(不)(同)(,但)(35公)(里)(时)(,基)(本)(能)(看)(到)(很)(多)(人)(在)(走)(了)(,说)(明)(身)(体)(和)(意)(志)(能)(力)(都)(到)(了)(临)(界)(点)(。
但)(只)(要)(你)(补)(给)(的)(时)(间)(选)(择)(得)(合)(理)(,哪)(怕)(用)(最)(慢)(的)(配)(速)(跑)(,也)(不)(要)(走)(,你)(再)(有)(三)(公)(里)(你)(就)(可)(以)(发)(朋)(友)(圈)(啦)(!大)(局)(已)(定)(完)(赛)(!
42.195公)(里)(终)(点)(到)(了)(,马)(拉)(松)(结)(束)(后)(有)(五)(个)(禁)(忌)(:不)(能)(立)(刻)(洗)(澡)(、蹲)(坐)(休)(息)(、立)(即)(吃)(饭)(、不)(能)(吸)(烟)(、不)(能)(立)(即)(降)(低)(体)(温)(,注)(意)(保)(暖)(。领)(取)(完)(赛)(包)((这)(个)(是)(你)(比)(赛)(结)(束)(后)(组)(织)(方)(发)(的)(),拿)(到)(你)(完)(赛)(奖)(牌)(哦)(!一)(定)(留)(好)(你)(的)(号)(码)(簿)(,这)(个)(不)(只)(是)(个)(纪)(念)(,更)(是)(你)(领)(取)(赛)(事)(包)((这)(个)(是)(你)(参)(赛)(前)(存)(的)(哦)()的)(证)(明)(。接)(下)(来)(怎)(么)(办)(?不)(要)(立)(即)(停)(下)(来)(,速)(度)(降)(下)(来)(至)(少)(慢)(跑)(5分)(钟)(,让)(身)(体)(温)(度)(逐)(渐)(的)(冷)(却)(下)(来)(,如)(果)(组)(织)(方)(安)(排)(的)(好)(,有)(冰)(浴)(池)(可)(以)(泡)(脚)(,有)(专)(业)(的)(按)(摩)(拉)(伸)(区)(并)(有)(志)(愿)(者)(帮)(助)(,那)(你)(幸)(福)(了)(。赛)(程)(结)(束)(后)(的)(拉)(伸)(是)(重)(头)(戏)(,拉)(了)(才)(痛)(快)(,不)(拉)(会)(痛)(苦)(!关)(于)(如)(何)(静)(态)(拉)(伸)(?去)(咪)(咕)(善)(跑)(APP里)(去)(找)(,很)(全)(面)(,这)(里)(不)(再)(赘)(叙)(!以)(上)(的)(工)(序)(都)(结)(束)(后)(,你)(可)(以)(带)(着)(你)(的)(号)(码)(簿)(领)(取)(存)(的)(赛)(事)(包)(。领)(取)(地)(点)(一)(般)(都)(在)(终)(点)(附)(近)(。
在)(回)(程)(的)(路)(上)(你)(可)(以)(小)(口)(多)(次)(的)(喝)(水)(,已)(补)(充)(损)(失)(的)(水)(份)(,完)(赛)(包)(里)(会)(有)(举)(办)(方)(给)(的)(赛)(后)(补)(给)(,你)(尽)(可)(以)(吃)(了)(。
赛)(后)(养)(马)(的)(侧)(重)(点)(是)(吃)(、睡)(、长)(三)(要)(素)(,赛)(后)(的)(饮)(食)(选)(优)(质)(蛋)(白)(,例)(如)(三)(文)(鱼)(,牛)(肉)(、肌)(肉)(,蔬)(菜)(优)(选)(西)(蓝)(花)(,水)(果)(可)(以)(选)(香)(蕉)(和)(橙)(子)(。干)(果)(选)(杏)(仁)(富)(含)(丰)(富)(VE,奶)(制)(品)(选)(低)(脂)(酸)(奶)(。
有)(人)(说)(了)(“这)(不)(和)(养)(猪)(一)(样)(的)(调)(调)(”?
说)(对)(了)(。赛)(后)(的)(恢)(复)(至)(关)(重)(要)(:
1.肌)(肉)(和)(骨)(骼)(,一)(个)(全)(程)(马)(拉)(松)(对)(小)(腿)(的)(腓)(肠)(肌)(会)(造)(成)(非)(常)(大)(的)(影)(响)(,容)(易)(引)(起)(腓)(肠)(肌)(的)(几)(步)(炎)(症)(和)(纤)(维)(损)(伤)(。优)(质)(的)(蛋)(白)(有)(助)(于)(肌)(肉)(的)(恢)(复)(和)(重)(组)(。
2.赛)(后)(人)(体)(的)(血)(液)(里)(肌)(酸)(酐)(致)(活)(性)(酶)(的)(含)(量)(和)(肌)(肉)(的)(损)(伤)(程)(度)(成)(正)(比)(,一)(般)(赛)(后)(七)(天)(能)(恢)(复)(正)(常)(值)(。
3.免)(疫)(系)(统)(会)(面)(临)(很)(大)(的)(压)(力)(,一)(个)(全)(马)(结)(束)(,和)(大)(病)(初)(愈)(的)(状)(态)(差)(不)(多)(,身)(体)(抵)(抗)(能)(力)(变)(得)(脆)(弱)(得)(很)(,充)(足)(的)(睡)(眠)(是)(对)(免)(疫)(系)(统)(保)(护)(和)(恢)(复)(的)(最)(好)(措)(施)(。
在)(吃)(好)(,睡)(好)(,肌)(肉)(纤)(维)(经)(过)(破)(坏)(再)(重)(新)(生)(长)(后)(,一)(次)(马)(拉)(松)(,通)(过)(这)(两)(“好)(”一)(“长)(,”赛)(后)(一)(周)(,你)(的)(肌)(肉)(骨)(骼)(可)(以)(焕)(然)(一)(新)(,脱)(胎)(换)(骨)(。你)(就)(是)(升)(级)(后)(的)(奥)(特)(曼)(。
看)(完)(这)(篇)(文)(章)(,希)(望)(你)(的)(第)(一)(次)(有)(理)(性)(有)(激)(情)(更)(要)(有)(一)(份)(从)(容)(。返)(回)(搜)(狐)(,查)(看)(更)(多)(
责)(任)(编)(辑)(:
)


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